This article provides general fitness information. Exercise may help improve strength and mobility, but results vary between individuals. Always consult a qualified health professional before starting a new workout routine, especially if you have injuries or medical conditions.
Introduction
Many people do push ups every week but still wonder if they are using the best variation for results.
You may have seen athletes doing explosive push ups where the hands leave the floor. Others stick to classic regular push ups.
So the question becomes simple.
Are plyometric push ups better than regular push ups?
The answer depends on your fitness level and training goal.
Both movements build upper body strength, but they train the muscles in slightly different ways.
What Are Regular Push Ups
Regular push ups are one of the most common bodyweight strength exercises.
They involve lowering your chest toward the floor and pushing your body back up using controlled movement.
Muscles worked
Regular push ups activate several major muscle groups:
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chest muscles (pectorals)
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shoulders (deltoids)
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triceps
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core muscles
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stabilizing back muscles
This makes them a reliable bodyweight chest workout for beginners and intermediate athletes.
Regular push ups focus mostly on strength and muscular endurance.
What Are Plyometric Push Ups
Plyometric push ups are an advanced variation designed to build explosive upper body power.
Instead of pushing up slowly, you drive your body upward with force so your hands briefly leave the ground.
Common examples include:
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clapping push ups
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explosive push ups
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power push ups
These exercises are part of upper body plyometrics, which focus on speed and power instead of just strength.
Athletes often use this type of push up workout routine to improve performance in sports.
Key Differences Between Plyometric Push Ups and Regular Push Ups
Movement Speed
Regular push ups use slow and controlled movement.
Plyometric push ups require maximum speed and explosive force.
This difference activates different muscle fibers.
Muscle Activation
Regular push ups mainly train strength and endurance.
Plyometric push ups recruit fast twitch muscle fibers, which are responsible for explosive movement.
These fibers are important for athletes who need quick bursts of power.
Difficulty Level
Regular push ups are beginner friendly.
Plyometric push ups are considered advanced push up exercises and require strong upper body control.
Beginners should master standard push ups first.
Training Purpose
Regular push ups are ideal for:
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building strength
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improving muscular endurance
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learning proper push up form
Plyometric push ups are better for:
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athletic performance
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explosive strength development
Step by Step: How to Perform Regular Push Ups
Step 1
Start in a plank position with hands slightly wider than shoulder width.
Step 2
Keep your body straight from head to heels.
Step 3
Lower your chest toward the floor slowly.
Step 4
Push your body back up until your arms are fully extended.
This movement builds a strong foundation for other push up variations.
Step by Step: How to Perform Plyometric Push Ups
Step 1
Start in a regular push up position.
Step 2
Lower your body toward the floor.
Step 3
Push upward with explosive force so your hands lift off the ground.
Step 4
Land softly and immediately move into the next repetition.
Advanced athletes may add clapping push ups for more difficulty.
Which Exercise Builds More Muscle
Both exercises can support muscle growth.
Regular push ups help build muscle through consistent tension and repetition.
Plyometric push ups increase muscle activation and explosive strength.
For balanced results, many trainers combine both movements in the same home workout push ups routine.
Why This Works
Strength training improves muscle performance by challenging muscle fibers.
Regular push ups create controlled resistance, which supports muscle growth.
Plyometric movements activate fast twitch muscle fibers, which produce powerful contractions.
Research suggests that explosive training can improve muscle power and athletic performance.
[Source: PubMed]
Combining both styles may create a more complete bodyweight strength workout.
Common Mistakes
Poor body alignment
Allowing the hips to sag reduces core activation.
Exploding too early
Attempting explosive push ups without basic strength may increase injury risk.
Landing stiff
Plyometric exercises require soft landings to protect the wrists and shoulders.
Safety Tips
Follow these safety tips before attempting plyometric push ups.
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Warm up your shoulders and wrists
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Start with regular push ups first
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Use a soft surface for plyometric training
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Stop immediately if you feel pain
These steps can help reduce injury risk during upper body plyometrics training.
Which One Should You Choose
Your choice depends on your current fitness level.
Choose regular push ups if you want to build a strong foundation and improve endurance.
Choose plyometric push ups if you want to develop explosive upper body strength.
Many trainers recommend using both exercises in a balanced bodyweight chest workout routine.
Frequently Asked Questions
Are plyometric push ups better than regular push ups
Plyometric push ups are not necessarily better. They train different abilities. Regular push ups focus on strength and endurance, while plyometric push ups focus on explosive power and speed.
Do plyometric push ups build muscle
Yes, plyometric push ups can support muscle growth by activating fast twitch muscle fibers. However, they are most effective when combined with traditional strength exercises.
Can beginners do plyometric push ups
Beginners should first develop strength with regular push ups. Once you can perform multiple clean repetitions, you may gradually introduce explosive push up variations.
Are explosive push ups good for athletes
Yes. Explosive push ups are often used in athletic training because they help improve upper body power, speed, and reaction time.
How many plyometric push ups should I do
Most beginners start with 3 sets of 5 to 8 repetitions. The focus should remain on proper form and explosive movement rather than high repetition.
Do plyometric push ups burn more calories
Because they require more energy and speed, plyometric push ups may increase calorie burn compared to regular push ups.
Are clapping push ups the same as plyometric push ups
Clapping push ups are a type of plyometric push up. The clap simply increases the explosive requirement of the movement.
Can push ups replace weight training
Push ups can build strength and endurance, but weight training may allow more progressive overload. Many people combine both training methods.
How often should I train push ups
Most people can perform push up workouts two to three times per week while allowing recovery between sessions.
What muscles do push ups work the most
Push ups primarily target the chest, shoulders, triceps, and core muscles. They are one of the most effective bodyweight exercises for upper body training.
Final Thoughts
Both exercises have value.
Regular push ups build the foundation of upper body strength.
Plyometric push ups add explosive power and athletic performance.
If your goal is a balanced home workout push ups program, using both variations may help you develop strength, speed, and endurance together.
